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Personal Fitness II The Muscle Groups PowerPoint PPT Presentation

Personal Fitness II The Muscle Groups. Things To Do. Take a workout folder Write your first and last name on the folder tab Take a muscle group sheet and write your first and last name on the top of the sheet. Take a copy of Class Expectations, read, and place inside your folder.

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Personal Fitness II The Muscle Groups

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Things To Do

Take a muscle group sheet and write your first and last name on the top of the sheet.

Take a copy of Class Expectations, read, and place inside your folder.

Images borrowed from Strength Training Anatomy by Frederic Delavier

Language of Lifting

Kinesiology-

Study of muscles and their movement

Images borrowed from Strength Training Anatomy by Frederic Delavier

Language of Lifting

Fast twitch-

refers to muscle cells that fire quickly and fatigue quickly are utilized in anaerobic activities like sprinting and power lifting

Images borrowed from Strength Training Anatomy by Frederic Delavier

Pectoralis Major

Pectoralis Major- Clavicular part

Incline Press

Images borrowed from Strength Training Anatomy by Frederic Delavier

Language of Lifting

Forced Repetitions-

Assistance to perform additional reps of an exercise when muscles can no longer complete movement on their own.

Images borrowed from Strength Training Anatomy by Frederic Delavier

Language of Lifting

Muscle balance-

Balance the program to include opposing muscle groups

Images borrowed from Strength Training Anatomy by Frederic Delavier

Deltoideus

Anterior Part

Posterior Part

Middle Part

Back Press

Images borrowed from Strength Training Anatomy by Frederic Delavier

Coracobrachialis

Triceps Brachii

Bench Press

Images borrowed from Strength Training Anatomy by Frederic Delavier

Law of Diminishing Returns

After five sets the curve flattens out and you get less for your efforts

In beginning a program you should do one to three sets per exercise

Images borrowed from Strength Training Anatomy by Frederic Delavier

Training Plateaus

Insufficient sleep

Over training

Inadequate recovery

Nutritional deficiencies

Lack of imagination

Images borrowed from Strength Training Anatomy by Frederic Delavier

Triceps Brachii

Medial Head

Long Head

Triceps Extension

Images borrowed from Strength Training Anatomy by Frederic Delavier

Deltoideus Anterior Part

Biceps Brachii

Brachialis

Curls

Images borrowed from Strength Training Anatomy by Frederic Delavier

Gain in Strength

It takes approximately 8-12 weeks to achieve gains in strength

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Biceps femoris-long head-short head

Semimembranosus

Leg Curls

Images borrowed from Strength Training Anatomy by Frederic Delavier

Quadriceps femoris

Vastusmedialis

Vastusintermedius

Vastuslateralis

Rectus femoris

Biceps femoris

long head

Gluteus maximus

Leg Press

Images borrowed from Strength Training Anatomy by Frederic Delavier

Quadriceps femoris

vastuslateralis

vastusintermedius

rectus femoris

vastusmedialis

Gluteus medius

Gluteus maximus

Squats

Images borrowed from Strength Training Anatomy by Frederic Delavier

Muscular strength

1RM to 3RM = Neuromuscular strength

4RM to 6RM = Maximum strength by stimulating muscle hypertrophy

6RM to 12RM = muscle size with moderate gains in strength

12RM to 20RM = muscle size and endurance

Images borrowed from Strength Training Anatomy by Frederic Delavier

Weight Training Programs

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Load Repetitions

Images borrowed from Strength Training Anatomy by Frederic Delavier

Weight training programs

Images borrowed from Strength Training Anatomy by Frederic Delavier

Weight training programs

Images borrowed from Strength Training Anatomy by Frederic Delavier

Weight training programs

Images borrowed from Strength Training Anatomy by Frederic Delavier

Weight training programs

Images borrowed from Strength Training Anatomy by Frederic Delavier

Gluteus maximus

Semitendinsus

Semimbranosus

Longissimusthoracis

Back Extension

Images borrowed from Strength Training Anatomy by Frederic Delavier

Rectus abdominis

Obliquusexternusabdominis

Tensor fasciae latae

Crunches

Images borrowed from Strength Training Anatomy by Frederic Delavier

Rectus abdominis

Obliquusexternusabdominis

Sit-Ups

Images borrowed from Strength Training Anatomy by Frederic Delavier

Quadriceps femoris

vastuslateralis

vastusintermedius

retusfemoris

vastusmedialis

Gluteus maximus

Lunges

Images borrowed from Strength Training Anatomy by Frederic Delavier

Trapezius,lower portion

Latissimusdorsi

Rhomboid

Bicep Brachii

Back Lat Pulldowns

Images borrowed from Strength Training Anatomy by Frederic Delavier

Order of exercise

Start with large or multiple muscle groups(chest) followed by small muscle groups (triceps)

Images borrowed from Strength Training Anatomy by Frederic Delavier

An Ideal exercise program

Incorporate aerobic activity

Resistance training

Flexibility exercises

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Lifts Back

Dead lifts

Bent over rows

Lat pull overs

Lat pull downs

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Lifts biceps and forearms

Barbell curl

Reverse curl

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Lifts legs

Squat

Leg lunge

Leg press

Leg curl

Leg extension

Images borrowed from Strength Training Anatomy by Frederic Delavier

Lifts shoulders

Military press-front and back

Dumbbell shrugs

Images borrowed from Strength Training Anatomy by Frederic Delavier

Lifts chest

Bench press

Incline press

Images borrowed from Strength Training Anatomy by Frederic Delavier

Lifts triceps

Lying triceps extension

Images borrowed from Strength Training Anatomy by Frederic Delavier

Common Strains

Chest/back

Shoulders

Hamstrings

Quadriceps

Common Sprains

Shoulder

Knee

Wrist

Ankle

Types of Lifting Injuries

Images borrowed from Strength Training Anatomy by Frederic Delavier

When you are physically fit

More likely to be at your ideal weight

More energy

Cope with stress

Less likely to be depressed

Have stronger bones

Relax and sleep well

Images borrowed from Strength Training Anatomy by Frederic Delavier

Recovery period between sets

The aim of the recovery period between sets is to replenish the stores of ATP and Creatine Phosphate (CP) in the muscles. An inadequate recovery means more reliance on the Lactic Acid (LA) energy pathway in the next set. Several factors influence the recovery period

Images borrowed from Strength Training Anatomy by Frederic Delavier

What are Steroids

Anabolic

Androgenic

Corticosteroid

Images borrowed from Strength Training Anatomy by Frederic Delavier

Corticosteriods

Are drugs used to control inflammation and are not the steroids that build muscle

Images borrowed from Strength Training Anatomy by Frederic Delavier

Anabolic steroids

Synthetic hormones that cause the body to produce muscle and prevent muscle breakdown

In the United States it is against the law to use anabolic steroids without a prescription

Images borrowed from Strength Training Anatomy by Frederic Delavier

Health Hazards Men

Shrinking of the testicles

Reduced sperm count

Infertility

Baldness

Development of breasts

Rick of prostate cancer

Health Hazards women

Growth of facial hair

Male pattern baldness

Changes in menstrual cycle

Deepened voice

Anabolic steroids

Images borrowed from Strength Training Anatomy by Frederic Delavier

Water

Drinking an 8-oz. Glass of room-temperature water with lemon, advises Lauren Slayton, M.S.,R.D., director of foodtrainers in New York.